Keto Diet Supplements: Fiber and More

You may develop deficiencies of some essential nutrients typically found in foods restricted or off-limits under the keto diet. You might consider taking supplements to compensate for those lost nutrients if you are considering trying the keto diet.

Following the ketogenic (“keto”) diet means sticking to a high-fat, moderate-protein, low-carbohydrate meal plan. Eating this way puts your body in a state of ketosis, in which you burn fat instead of sugar for energy.

Just keep in mind that the Food and Drug Administration (FDA) minimally regulates supplements, so it’s important to contact a healthcare provider before starting them. Read on to learn about supplements on the keto diet and why you might need them.

You may need to take supplements to meet your daily nutrient intakes on the keto diet. One of the long-term impacts of the keto diet on your health is nutrient deficiencies. Being deficient in specific vitamins and minerals can adversely affect your health. A magnesium deficiency, for example, may cause nausea, vomiting, and fatigue.

Your body uses nutrients to carry out several processes. For example, calcium and vitamin D work together to keep your bones strong and healthy. Not getting enough of these nutrients increases your risk for osteoporosis, which causes weak bones that fracture easier, and osteomalacia, which causes bone pain and weak muscles.

Iron is another key nutrient. Your red blood cells shrink and lack hemoglobin without iron, causing iron deficiency anemia. You may feel weak and lack energy. Iron deficiency anemia may weaken your immune system.

Fiber, another nutrient that you may lack on the keto diet, helps with digestion and regulates bowel movements. Consuming insoluble fiber can prevent constipation.

Fiber adds bulk to your meals, satisfies your appetite, and helps manage your weight. It aids digestion and keeps your bowel movements regular. Women need 25 grams (g) of fiber daily, while men need 38 g.

Most sources of fiber come from whole grains, fruits, and vegetables, all of which may not be keto-friendly. A lack of fiber opens the door to health risks, such as an increased risk of heart disease and colorectal cancer.

Some keto-friendly fiber sources include:

Filling your entire diet with those vegetables can be tough. A daily fiber supplement could help you meet your goal. Talk to a healthcare provider about the best supplement and how much to take.

Many high-magnesium foods, like whole grains, bananas, and beans, contain too many carbs to be keto-friendly. Magnesium plays a key role in over 300 processes in your body, including:

• Keeping your immune system healthy
• Maintaining blood sugar levels
• Preventing and managing high blood pressure, heart disease, and diabetes
• Producing energy and proteins
• Regulating your heart rate
• Strengthening bones
• Supporting the function of your nerves and muscles

Women need 310 to 320 milligrams (mg) of magnesium daily, while men get 400 to 420 mg. Most people don’t need magnesium supplements. High-protein diets, like the keto diet, boost magnesium needs. Some keto-approved, magnesium-rich foods include spinach, broccoli, and kale. Taking a magnesium supplement can make sure you cover your bases. 

Talk to a healthcare provider about taking a magnesium supplement. Too much magnesium may cause nausea, diarrhea, and stomach pain.

Many milk and dairy products don’t work on the keto diet due to their carbohydrate levels. Non-fat milk, for example, has 12 g of carbs per serving. The keto diet typically limits your carb intake to 20 to 50 g daily.

You limit your calcium intake by limiting or avoiding milk products. Adults aged 19 to 50 need 1,000 mg of calcium daily. Women older than 51 have even higher calcium needs, at about 1,200 mg daily.

Calcium is the most abundant nutrient in your body and serves many purposes:

• Helps muscles and blood vessels contract
• Releases hormones and enzymes
• Strengthens your bones and teeth
• Supports the nervous system

Other foods with optimal calcium levels that are excluded or limited on keto include calcium-fortified orange juice and tofu. Some keto-friendly sources of calcium include sardines and salmon with bones, kale, and broccoli.

A calcium supplement can help if you find it hard to eat lots of leafy greens or fish. A healthcare provider can help determine how much calcium you need to supplement with based on your health needs.

Think of iron as the fuel that allows every cell in your system to function correctly. Iron makes hemoglobin, which is a protein that delivers oxygen from your lungs to different body parts. It aids your muscles in storing and using oxygen.

Men aged 19 to 50 need 8 mg of iron daily, while women aged 19 to 50 need 18 mg. Pregnant people need 27 mg of iron daily. You may feel lethargic and weak without that much iron.

Many keto-approved foods contain healthy amounts of iron, such as beef and oysters. The keto diet excludes or restricts other sources of iron, like cereal, lentils, tofu, and beans. Leafy green vegetables, like kale and spinach, are good plant sources of iron.

A lack of iron is typically not a problem for people on the keto diet if they eat meat. Iron deficiency is still generally common, especially among women. Consult a healthcare provider if you cannot meet your iron intake with your diet.

Getting sufficient vitamin D can be hard, even if you’re not on the keto diet. Your body makes vitamin D when you expose your skin to the sun.

Many people avoid direct exposure to the sun’s ultraviolet (UV) rays to lower their skin damage and cancer risks. The season, time, and length of the day; cloud coverage; smog; melanin content in the skin; and sunscreen use also impact how the body synthesizes vitamin D.

Recommendations advise that adults aged 19 to 70 aim for 600 international units (IUs) of vitamin D daily. Vitamin D is an essential nutrient with many key roles, such as:

• Aiding your body in absorbing calcium
• Staving off bone diseases like osteoporosis
• Supporting your nervous, muscular, and immune systems

Vitamin D is found in milk and cereal, but the keto diet limits those items due to their high carbohydrate counts. Fatty fish, such as salmon and tuna, and eggs are good sources of vitamin D if you’re on the keto diet.

A daily vitamin D supplement can help with so few food options. Check with a healthcare provider for the right amount based on your needs.

The keto diet is a high-fat, moderate-protein, and low-carbohydrate weight-loss plan. One of the long-term impacts of the keto diet is nutrient deficiencies. Ensure you eat plenty of keto-friendly foods rich in fiber, magnesium, calcium, iron, and vitamin D. Consult a healthcare provider about supplementation if you cannot meet your goals.